I will be the first to admit; when I have a stressful day I love to pop a cork and pour a glass of wine (or pour a cocktail, depending on the severity of the stress). Either that or treat myself to a small shopping escapade. Many of us turn to eating sweets or salty goodness, or find ourselves going in an almost circular motion to the fridge; we walk again and again to the fridge, open the door, and stand there looking for something while arctic air blasts our faces. These behaviors leave us too fat or too financially drained, which perpetuates the emotional cycle of deficit. Why is it that we are so compelled- nay, driven- to these behaviors? What we need to recognize is that behind these impulsive actions lies a powerful emotion or void we are trying to fill. What emotional need is being filled or temporarily reduced when we engage in our vices? For all of us it is different, but the common culprits are stress, anger, anxiety, depression, or lack of self-confidence or worth. Heavy stuff, I know. Although difficult to face, we need to be able to root out the cause of the behaviors if we ever hope to find true fulfillment or inner peace. We then need to find a better, healthier outlet for these emotional drives. Here is how to start: 1. Get a piece of paper and a pen. 2. Close your eyes and take a few deep breaths, slowing your heart rate and feeling yourself calm. 3. Visualize the behavior that you turn to in times of stress. What is it? What are you feeling? How does partaking in the vice make you feel? 4. Open your eyes and write down all of these things. Writing down what you are feeling and the behavioral outcomes helps to solidify in our minds how we react to situations. It is important to first recognize what we are doing before we try to change them. By writing things down, you should be able to discover what you are truly feeling and what you truly need to quell the fire. Once you have pinpointed these needs, create alternative methods of dealing with them. Take me, for example. I use cocktails to take the edge off after a stressful day. Instead, I should utilize this angst in physical activity- i.e. going for a run. The rhythmic pounding of my feet against the pavement and the physical exertion always leave me spent (in the best and most calming way). Another “me” example: When I feel anxious or pent up, I immediately turn to shopping. I still am not sure why it feels so good to get my hands on a new shirt or piece of home décor-- probably that temporary rush of endorphins and excitement. What I do know is that it is just that- temporary- and those feelings will inevitably be back. Instead, what I should do is go upstairs to my easel, squeeze some paints on a palette, and start painting. Between the new age piano station on Pandora and the creative focus of artistic endeavor, I find myself peaceful at heart, and able to move through the anxiety. Now back to you. What are you truly desiring? What are you truly craving? Pay attention to your body and heart, and then answer its’ needs with appropriate behaviors. This might feel uncomfortable at first (change usually does), but then you will find your groove and be able to find that balance that you needed all along.

I thought this image and statement was very thought provoking. I believe we need to start rethinking what is "normal" in today's society.Why are chemically modified foods normal? Why are caged and abused cows, chickens, and pigs our natural resource of food? Why are millions of people in the US living with HIV, instead of millions being prevented from being infected? Why are women beaten everyday, instead of saved? Why are 17 year-olds getting lip injections, boob jobs, and butt implants?Today, take a few minutes to examine what you have considered "normal" up until this point, and think of ways, even small ones, that you can improve your life, creating a new "normal." How can you start breaking the mold of what has been standard up until this point? By starting small, we will not be so easily overwhelmed and give up. Instead, we will be able to make changes that will ultimately lead to a more well-rounded self, thus leading to a more well-rounded society.

A simple marinara recipe for those of us with busy lives

In my quest for cleaner and healthier living, I have been paying more attention to the labels on the food products that I buy. One of the most surprising things that I have found is how much sugar is added to the jarred pasta sauce on the shelves. I mean I understand adding a little bit for flavor, but the typical amount that is added seems excessive.

Cut to me thinking to myself, "I can make home-made pasta sauce with my home-grown garden tomatoes." I have never made sauce before, but as per my usual thinking, "It can't be that hard." Apparently making pasta sauce is very time consuming, as I found out one Sunday afternoon whilst skimming the best recipes the internet had to offer. I don't really have time for this....

First, wash your tomatoes. Pull off any remaining stems. Then put as many tomatoes as your blender can handle at one time in a blender. Blend on a chop mode or similar until tomatoes are cut up but not completely liquified. The "pulse" mode helps here. If you need to pour out the blended tomatoes and repeat, do so.

Next, remove the outer skin of your onion and dice it up into small pieces. Skin and chop up your head of garlic into small pieces or use approximately 3 tablespoons of garlic. Add both to a heated pan, and add about 2 tablespoons of EVOO to it.

Sauté those bad boys. You might want to turn on the overhead fan and light a candle. This becomes fragrant quickly.

Once the onions and garlic take on a slightly browned looked, pour in your blended tomatoes, and add the basil. Add 1 teaspoon of each salt and pepper, and add 1 tablespoon stevia or stevia/sugar blend. Let boil and then turn down to simmering, where just small bubbles crop up to the surface.

Let simmer for 2-3 hours, stirring occasionally.

You will know when the sauce is done when it has thickened, and turns a darker red color. Add more salt/pepper/sugar to taste.

That's it! Easy right? Since this makes a large batch of sauce, you can put some in containers to freeze. Then you will always have fresh pasta sauce at the ready. For now, pour that delicious sauce over some spaghetti, stuffed shells, or spaghetti squash. Bon appetit!

Why it is okay to cheat on your diet and health mantra once in a while

I poured myself onto the leather couch at a local cafe holding a plate with a cinnamon roll the size of a grown man's fist. The icing covered the roll like a fresh layer of snow, and was as white and pure, too. As if that pile of sugar wasn't enough, a slowly-melting caramel frozen coffee was starting to sweat, forming a ring on the glass of the coffee table in front of me.

Then I had the moment where one realizes that the inner sugar monster had ordered for me and I was left with a calorie-laiden late breakfast. I was already regretful. But not enough to not eat what has become a delicacy on my strictly-healthy food menu. So I ate what I could, and drank that frozen coffee, too.

Now I was fully regretful. Make that full and fully regretful. I was mentally beating myself up for being so stupid as to give into indulgence and consume what was so bad for me. This inner critic tape played on for awhile, until sometime in the afternoon my inner guide yelled "STOP."

I was so busy beating myself up, I forgot to enjoy the delightful indulgence of a sweet and savory cinnamon roll. I have been eating very well and losing weight (go me!), but needed to realize that a complete and wholesome diet needed the minute allowances of an occasional fat-kid moment. I had tried many diets in the past, all lasting just a few weeks before my willpower broke like an overflowed dam and I gave into carbs, fats, and sweets.

On this path to health, I have come to realize that if I eat well the majority of the time, but allow a cheat meal or item-- without going overboard of course-- I was way more likely to continue to eat well and stick to my newly created healthful lifestyle. When we don't deprive ourselves 100%, we stop obsessing over what we aren't eating, and start to enjoy the fruits, vegetables, and lean meats we are eating. That small fraction of unhealthy food isn't going to derail a healthy diet, it may in fact keep it on track. If you are a carb-lover, I guarantee you will fail in changing your eating habits if you cut them out completely. I allow myself a small piece of whole-grain bread in the morning with my eggs, and never feel that I am missing out during the rest of my day.

I would never try to convince you that eating a cheat meal is in itself healthy, but I will convince you that eating healthy the majority of the time will help you shed pounds, feel more energized, and ultimately make a happier individual. So yeah, go ahead and enjoy that giant cinnamon roll, and don't feel a tad bad about it.

Kiss that muffin top good-bye!

The word "sit-ups" or "crunches" may bring memories of middle school flooding back. That awkward embarrassment of gym class, the smell of the plastic mats, and your inner self worrying about sweating in front of that cute boy/girl in class.

I get it. I think it is safe to say we all want a flatter, more toned tummy, and it happens to be one of the hardest muscle groups to get in shape. If you hate crunches, but also hate muffin tops, the following five exercises are for you. I am not a personal trainer, but on my path to fitness, I have found these exercises are good ones for touching the major abdominal muscles. You may have to tailor the exercises or programs to your ability level (aka. you are responsible for your own health and safety).

Note: I am closer to a six-pack by going to the grocery store and picking one up than I am in my abdomen, but I'm working in it. Translation: If I can do this and feel the burn, you can do it, too.

1. Side leg left

Lay on your side, balancing yourself with the help of one elbow and the other hand on the ground. Start with feet together, body in a straight line. Keeping legs straight, lift legs at same time up, hold. and slowly lower back down. Flip over and repeat. Try for 10-12 reps, 1-3x per side.

2. Forward-facing leg lift and kick

Start seated on your tush, elbows supporting your weight so you are slightly propped up. Bring knees up to a slight bend and heels up so legs are off the floor. Extend legs fully, hold, and retract to bent-knee position. Keep those feet in the air! Repeat. Try for 10-12 reps, 1-3x.

﻿3. Side body bends﻿

If you have some light weights for this exercise, great, if not, don't worry. Stand straight up, feet should width apart. Keep lower body still and back straight, bend at the waist and lean slightly over, keeping arm straight and touching your body on the way down. Slowly straighten back up to standing, and repeat. Try for 10-12 reps, 1-3x.

﻿4. Plank and side plank

Start on your elbows and knees, then lift body off the ground, supporting yourself on toes and elbows. Keep your body parallel to the ground, back straight, hips tucked in (no tush in the air!). Hold for 30 seconds. Lower yourself back to the ground.

Turn to one side, and support yourself on your elbow and outer foot while lifting your hips off the ground. Keep body straight and hips tucked in. Hold for 20 seconds. Lower yourself back to ground and repeat on other side. As you progress, gradually rise the time you hold each position. Planks are tough!

5, Mountain climbers

Now let's mix in some cardio. Starting on hands and toes in a push up position, quickly bring right knee forward, then shift and quickly bring left knee forward while right foot kicks back. The idea is to look like your feet are climbing a steep hill/mountain. Repeat quickly and count to 60, each step counting as 1.